Streamline and Position 11

Developmental practice timeline:
[get in and go] + [2 x 25 SL + Position 11] + [Question of the Day] + [Warmup set: 4 x 25 on 1:00]

2 x 25 Position 11

“Do two twenty-fives, or one length on me, of streamline first to the flags, and then at the surface position 11 to the other end.”

The coach should demonstrate physically what streamline looks like, and then what Position 11 looks like.

Objective

To instill foundational swim techniques and habits in beginning swimmers through repetitive practice and reinforcement of key skills like Streamline and Position 11.

Why

Building habits and routines through daily practice ensures that swimmers internalize crucial skills, transforming them into instinctual actions. This consistent approach creates a strong foundation for more advanced techniques and long-term success in swimming.

Coach’s Actions

1. Initial Warm-Up Routine: Start practice with a “Get in and go” portion.
2. 2 x 25 Position 11:
   • First 25:
     • Review the 3 key components of an effective streamline:
       • Locked Thumbs: Hands clasped together, with one thumb overlapping the other.
       • Squeezed Ears: Arms pressed tightly against the head, biceps covering the ears.
       • Eyes Looking Down: Head in line with the spine, eyes focused on the pool bottom.
     • Engage swimmers by asking individuals to recall the components and chanting them as a group.
     • Demonstrate the streamline position.
     • Have swimmers perform the first 25-yard swim focusing on a perfect streamline.
   • Second 25:
     • Review the 3 key components of Position 11:
       • Straight Arms: Arms extended fully overhead, in line with the ears.
       • Body at the Surface: Body close to the surface of the water, with a slight wake from the head and shoulders.
       • Eyes Looking Down: Eyes focused on the pool bottom when not breathing.
     • Ask swimmers to recall the components and chant them together.
     • Have swimmers perform the second 25-yard swim focusing on Position 11.
3. Reinforcement: Throughout the 2×25’s, reference the 3 key elements of both streamline and Position 11 in feedback and corrections.
   • Give feedback directly to all participants on their ability to do the three things for streamline and position 11. Correct them on what was just reviewed with words like, “Stay on the surface,” or “Kick harder when you breath to stay on the surface.”

Swimmer Expectations

• Understand and perform the 3 components of an effective streamline.
• Demonstrate the 3 key components of Position 11.
• Participate actively in group chants and recall exercises.
• Apply the words to their physical behavior in the water and consistently throughout practice.

Examples

• Streamline Components: Locked thumbs, squeezed ears, eyes looking down.
• Position 11 Components: Straight arms, body at the surface, eyes looking down.

Common Mistakes

• Streamline: Bent arms, loose body position, head not properly aligned. Not doing 1 of the three things.
• Position 11: Struggling to breath because it isn’t quick, lacks a strong kick,, or not aerobically fit yet. Wrong arm placement, doggy paddles, or swimming.

Actionable Takeaway

Daily repetition of key skills like streamline and Position 11 ingrains these techniques into swimmers’ muscle memory. Coaches should consistently reference and correct these elements, turning them into second nature for their swimmers.

At the start of every practice just after the initial “get in and go” swim, have your swimmers do:

2 x 25 Position 11